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How Confidence Can Be Worked From The Outside In

How Confidence Can Be Worked From The Outside In

We have all been scared to death for our job interviews, anxious to meet someone, or afraid to be in a new environment. You may say you have seen people who seem so confident when they walk in the room, but the truth is that even the most confident person on earth has struggles in these situations.

What sets this bunch apart from the crowd is that they know the key to being confident. So, how do we boost and build up our confidence? Fake it ’til you make it.

The key to confidence is to be able to act like you are confident even when you are not. How you present yourself is crucial.

The way you dress affects your psychological state.

How you dress is a basic rule that we follow when we go to different occasions. Others usually gravitate towards the person who “dresses the part”, and contribute positive attributes to that person. For example, a person who wears glasses[1] and dress up formally is perceived as smarter than one who dresses very casually in an interview. At the same time, what we wear affects how we see ourselves.

Researchers have coined the term “enclothed cognition”,[2] meaning that what you wear affects your physical and psychological state. The clothes you put on can either make or break your self-confidence level.

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The researchers conducted a test on the effects of wearing a lab coat.

A pretest found that a lab coat is generally associated with attentiveness and carefulness. We therefore predicted that wearing a lab coat would increase performance on attention-related tasks.

Because of the symbolic meaning and physical experience of wearing the lab clothe, physically wearing a lab coat increased selective attention compared to not wearing a lab coat. Wearing a lab coat, which is also called a doctor’s coat, increased sustained attention compared to wearing a lab coat described as a painter’s coat.

Your posture very much represents your mental status.

How do you sit? What posture are you in right now? When a model walks down the runway, if they walk with a straight spine, they will be more confident comparing to those who slouch. Your posture is very important to show that you have confidence.

A study shows that having good posture affects a person’s testosterone and cortisol.[3] Testosterone is the dominance hormone, and cortisol is the stress hormone. A person with a powerful posture has an increased testosterone level, and a decreased cortisol level, meaning high self-confidence and low stress.

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On the other hand, a person who slouches or has a bad posture is more likely to have a decrease in testosterone and an increase in cortisol.

Next time you are waiting for an interview, don’t hunch and crunch up your shoulders. Go to the bathroom and stretch out, the very small acts will probably make a great difference.

The way you act changes how others see you and also how you see yourself.

In relation to posture, a person’s body language also has a major impact on self-confidence. Social psychologist Amy Cuddy has previously done a study on body language and confidence.[4] She concluded that people who take a wider, more spread out movement tend to be more confident.

Strong body language and taking up more space contribute to a more dominant and confident image. At the same time, because of displaying powerful poses, one’s stress level is reduced, which in turn boosts a person’s confidence.

Start with small changes for great confidence.

It’s simple, the principle of letting others believe that you are confident is to dress, look, and act the part to build self-confidence.

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Stand up straight but relaxed

  1. Stand with your feet as wide as your hips
  2. Pull up your head to make yourself as tall as possible
  3. Then relax your shoulders and your neck

Sit up straight but not rigid

When you sit up straight, you will feel quite tall when sitting at a table. Keep your back straight, but relax as much as possible.

Position your feet at about hip width apart

Putting your feet closer together generally signifies insecurity, and a wider stance indicates confidence.

Smile like you are happy to be there

Smile like you really like what you are seeing. A single smile is so powerful that it can often turn a low self-esteem and negative person positive.[5]

Don’t lean on or against objects

Leaning on or against an object signifies passivity and insecurity. Try to remain a good posture all the times.

Dress up with what makes you comfortable in different occasions

Consider your body shape and style, find something that makes you confident and comfortable. You can check out the essential tips to dress with confidence: 6 Essential Ways To Start Dressing With Confidence

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Make sure your body language is strong when you speak next time.

It will make you feel more confident and comfortable to speak your mind!

You might still wonder if you are naturally unsure or insecure, it might be a treacherous journey to boost your self-confidence. But don’t worry and just take your time. Don’t be afraid to invest more time and effort in fashion, don’t hesitate to pull your shoulders back, and don’t wait to take a powerful body position. Start small, finish big.

Featured photo credit: Ron Sachs—Picture Alliance/DPA/AP via timedotcom.files.wordpress.com

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Frank Yung

Writer. Storyteller. Foodie.

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Last Updated on June 3, 2020

How to Write SMART Goals (With SMART Goals Templates)

How to Write SMART Goals (With SMART Goals Templates)

Everyone needs a goal. Whether it’s in a business context or for personal development, having goals help you strive towards something you want to accomplish. It prevents you from wandering around aimlessly without a purpose.

But there are good ways to write goals and there are bad ways. If you want to ensure you’re doing the former, keep reading to find out how a SMART goals template can help you with it.

The following video is a summary of how you can write SMART goals effectively:

What Are SMART Goals?

SMART Goals

refer to a way of writing down goals that follow a specific criteria. The earliest known use of the term was by George T. Doran in the November 1981 issue of Management Review, however, it is often associated with Peter Drucker’s management by objectives concept.[1]

SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. There are other variations where certain letters stand for other things such as “achievable” instead of attainable, and “realistic” instead of relevant.

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What separates a SMART goal from a non-SMART goal is that, while a non-SMART goal can be vague and ill-defined, a SMART goal is actionable and can get you results. It sets you up for success and gives you a clear focus to work towards.

And with SMART goals comes a SMART goals template. So, how do you write according to this template?

How to Write Smart Goals Using a SMART Goals Template

For every idea or desire to come to fruition, it needs a plan in place to make it happen. And to get started on a plan, you need to set a goal for it.

The beauty of writing goals according to a SMART goals template is that it can be applied to your personal or professional life.

If it’s your job to establish goals for your team, then you know you have a lot of responsibility weighing on your shoulders. The outcome of whether or not your team accomplishes what’s expected of them can be hugely dependant on the goals you set for them. So, naturally, you want to get it right.

On a personal level, setting goals for yourself is easy, but actually following through with them is the tricky part. According to a study by Mark Murphy about goal setting, participants who vividly described their goals were 1.2 to 1.4 times more likely to successfully achieve their goals.[2] Which goes to show that if you’re clear about your goals, you can have a higher chance of actually accomplishing them.

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Adhering to a SMART goals template can help you with writing clear goals. So, without further ado, here’s how to write SMART goals with a SMART goals template:

Specific

First and foremost, your goal has to be specific. Be as clear and concise as possible because whether it’s your team or yourself, whoever has to carry out the objective needs to be able to determine exactly what it is they are required to do.

To ensure your goal is as specific as it can be, consider the Ws:

  • Who = who is involved in executing this goal?
  • What = what exactly do I want to accomplish?
  • Where = if there’s a fixed location, where will it happen?
  • When = when should it be done by? (more on deadline under “time-bound”)
  • Why = why do I want to achieve this?

Measurable

The only way to know whether or not your goal was successful is to ensure it is measurable. Adding numbers to a goal can help you or your team weigh up whether or not expectations were met and the outcome was triumphant.

For example, “Go to the gym twice a week for the next six months” is a stronger goal to strive for than simply, “Go to the gym more often”.

Setting milestone throughout your process can also help you to reassess progress as you go along.

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Attainable

The next important thing to keep in mind when using a SMART goals template is to ensure your goal is attainable. It’s great to have big dreams but you want your goals to be within the realms of possibility, so that you have a higher chance of actually accomplishing them.

But that doesn’t mean your goal shouldn’t be challenging. You want your goal to be achievable while at the same time test your skills.

Relevant

For obvious reasons, your goal has to be relevant. It has to align with business objectives or with your personal aspirations or else, what’s the point of doing it?

A SMART goal needs to be applicable and important to you, your team, or your overall business agenda. It needs to be able to steer you forward and motivate you to achieve it, which it can if it holds purpose to something you believe in.

Time-Bound

The last factor of the SMART goals template is time-bound (also known as “timely”). Your goal needs a deadline, because without one, it’s less likely to be accomplished.

A deadline provides a sense of urgency that can motivate you or your team to strive towards the end. The amount of time you allocate should be realistic. Don’t give yourself—or your team—only one week if it takes three weeks to actually complete it. You want to set a challenge but you don’t want to risk over stress or burn out.

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Benefits of Using a SMART Goals Template

Writing your goals following a SMART goals template provides you with a clearer focus. It communicates what the goal needs to achieve without any fuss.

With a clear aim, it can give you a better idea of what success is supposed to look like. It also makes it easier to monitor progress, so you’re aware whether or not you’re on the right path.

It can also make it easier to identify bottlenecks or missed targets while you’re delivering the goal. This gives you enough time to rectify any problems so you can get back on track.

The Bottom Line

Writing goals is seemingly not a difficult thing to do. However, if you want it to be as effective as it can be, then there’s more to it than meets the eye.

By following a SMART goals template, you can establish a more concrete foundation of goal setting. It will ensure your goal is specific, measurable, attainable, relevant, and time-bound—attributes that cover the necessities of an effectively written goal.

More Tips About Goals Setting

Featured photo credit: Estée Janssens via unsplash.com

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